Don’t Believe Everything You Think

If you have ever caught yourself spiraling over a small mistake, assuming the worst about a situation, or replaying an awkward moment on repeat, you have likely experienced what psychologists call cognitive distortions. These automatic, unhelpful thinking patterns can quietly chip away at your self-worth, relationships, and emotional well-being.

The good news is that these thoughts are not facts. They are habits of mind. And like any habit, they can be changed with awareness and practice.

In this post, we will explore ten of the most well-known faulty thinking patterns. These were originally identified by Dr. Aaron Beck, the founder of cognitive therapy, and later expanded and popularized by Dr. David Burns in his book Feeling Good: The New Mood Therapy. These distortions are foundational in many modern therapy approaches because they are both common and treatable.

Where It All Started

Dr. Aaron Beck developed the concept of cognitive distortions in the 1960s while working with patients with depression. He noticed a pattern. Many of them experienced automatic thoughts that distorted reality in a negative way. These patterns did not just reflect depression. They also contributed to it.

Dr. David Burns, one of Beck’s students, later expanded and organized these distortions into simple, accessible categories. His work helped make them widely used in clinical settings and self-help communities alike.

Let’s explore ten of the most common.

Ten Faulty Thinking Patterns That Affect Your Mental Well-being

1. All or Nothing Thinking
   Also known as black-and-white thinking. You view situations in extremes, with no room for gray area.
   Example: If I do not get this exactly right, I have failed.
   Try instead: Replace perfection with progress. Life happens in shades of gray.
2. Overgeneralization
   You take one negative event and assume it will happen again and again.
   Example: I did not get the job. I will never be successful.
   Try instead: One setback does not define the future. Look for alternate outcomes.
3. Mental Filtering
   You focus entirely on the negative and ignore the positive.
   Example: You got ten compliments and one piece of criticism, but you can only think about the criticism.
   Try instead: Ask yourself what went well and hold space for both perspectives.
4. Discounting the Positive
   You downplay compliments or achievements.
   Example: They said I did a good job, but they were just being polite.
   Try instead: Receive praise with openness. Say thank you without conditions.
5. Jumping to Conclusions
   You make assumptions without evidence. This includes mind reading and fortune telling.
   Examples: They are probably mad at me. This will definitely go badly.
   Try instead: Check the facts and ask what else might be true.
6. Catastrophizing
   You imagine the worst-case scenario and treat it like a guarantee.
   Example: If I make one mistake, everything will fall apart.
   Try instead: Ask what the most likely outcome is, not the scariest one.
7. Emotional Reasoning
   You assume that your feelings are facts.
   Example: I feel like a failure, so I must be one.
   Try instead: Emotions are valid but not always accurate. They are signals, not facts.
8. Should Statements
   You pressure yourself with rules and guilt.
   Example: I should be better. I should have more discipline.
   Try instead: Replace should with could. Speak to yourself with kindness.
9. Labeling
   You assign a harsh identity to yourself or others.
   Example: I messed up, so I am a loser.
   Try instead: Describe the behavior, not your worth. Say I made a mistake instead of I am a failure.
10. Personalization
    You blame yourself for things outside your control.
    Example: They are upset. It must be my fault.
    Try instead: Take responsibility for your part, not everyone else’s feelings or actions.

Want the Full List?

The ten patterns above are some of the most common, but they are not the only ones. Many people also struggle with distortions like control fallacies, the fallacy of fairness, minimization, comparative thinking, and magical thinking.

You can find the complete Faulty Thinking Patterns Checklist with all twenty distortions below. It is perfect for reflection, journaling, or therapy work.

How to Change the Pattern

You do not need to eliminate every cognitive distortion overnight. The goal is to become more aware of them and gently challenge them when they show up.

Try this process:

1. Notice the thought
2. Name the distortion
3. Challenge the belief
4. Replace it with something more helpful and true
5. Practice consistently

Over time, this rewiring creates more emotional flexibility, self-compassion, and resilience.

Final Thoughts

You are not broken for having negative thoughts. You are human. These mental habits developed for a reason. They may have helped you cope or feel safe in the past. But if they are holding you back now, it is okay to let them go.

Ask yourself: Is that thought helpful, or just a habit?

You do not have to believe everything you think. You can learn to pause, question, and reframe. And that small shift can lead to big peace.

Frequently Asked Questions

Are these distortions a diagnosis?
No. They are normal mental habits that everyone has at times. However, frequent use can contribute to anxiety, depression, and low self-worth.

How do I know which ones I struggle with most?
Pay attention to your thoughts during stress. Keep a thought log and highlight recurring themes. You might also notice familiar phrases you say to yourself.

Is therapy necessary to change these?
While self-help tools can be effective, working with a therapist, especially one trained in cognitive behavioral therapy, can provide deeper support and structure.

Can mindfulness help?
Yes. Mindfulness builds awareness, which is the first step in interrupting cognitive distortions. It helps you respond instead of react.

Can I get rid of them completely?
You might not eliminate them entirely, but you can reduce their power. With practice, you will catch them more quickly and replace them with more helpful thoughts.

Is it better to challenge or accept thoughts?
Both. Awareness and compassion go hand in hand. Mindfulness teaches you to observe your thoughts without judgment, and cognitive strategies help you gently question and reframe them.

Want More Support?

You do not have to figure it all out on your own. Subscribe to the Psyched! blog for weekly posts on psychology, mindfulness, and practical tools for well-being.

Visit drsheenarevak.com to explore free resources and guided tools.

Free resources to support your journey:

• 12 Ways to Practice Mindfulness

Faulty Thinking Patterns Checklist

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■ All or Nothing Thinking – Do I see things in extremes, with no middle ground?
■ Overgeneralization – Am I assuming one setback means I always fail?
■ Mental Filtering – Am I focusing only on the negative parts of a situation?
■ Discounting the Positive – Am I dismissing compliments or achievements?
■ Jumping to Conclusions – Am I assuming what others think or predicting failure?
■ Catastrophizing – Am I imagining the worst possible outcome?
■ Emotional Reasoning – Am I assuming my feelings reflect facts?
■ Should Statements – Am I pressuring myself with 'shoulds' or 'musts'?
■ Labeling – Am I defining myself or others by one mistake?
■ Personalization – Am I blaming myself for something out of my control?
■ Control Fallacies – Do I feel either powerless or overly responsible?
■ Fallacy of Fairness – Am I dwelling on how unfair things seem?
■ Heaven’s Reward Fallacy – Do I expect to be rewarded just for being good?
■ Being Right – Am I focusing on being right instead of understanding?
■ Change Fallacy – Am I expecting others to change if I try hard enough?
■ Just World Fallacy – Am I assuming good things should always happen to good people?
■ Minimizing – Am I downplaying my pain or achievements?
■ Comparative Thinking – Am I judging myself against others unfairly?
■ False Permanence – Am I believing this feeling or situation will never change?
■ Magical Thinking – Am I relying only on positive thinking without taking action?